# Superman

> A face-down bodyweight raise that lifts your arms, chest and legs to train your lower back and glutes.

Page: https://fitnessie.app/exercises/superman/
Type: Bodyweight · Core
Demo video: https://fitnessie.app/demos/superman/d60f920ba528d949.mp4

## How to do it

1. Lie face down with your arms straight overhead and your legs straight.
2. Raise your arms, chest and legs together a few inches off the floor.
3. Pause briefly at the top.
4. Lower back to the floor under control.

## Key cues

- Arms, chest and legs rise together
- Hips stay on the floor
- Eyes down, head in line with your spine
- Pause at the top

## Common mistakes

- Lifting your head and looking up
- Lifting so high you crank your lower back
- Moving too fast on the way down

## Muscles worked

- Primary: Glutes and lower back
- Secondary: Hamstrings

## Equipment

None.

## References

- [StrengthLog: Superman Raise](https://www.strengthlog.com/superman-raise/)
- [ACE: Supermans](https://www.acefitness.org/resources/everyone/exercise-library/9/supermans/)